{"id":"806af330-9e0b-4894-9d97-787122565d0f","title":"Loaded Carries","icon":"🧳","parent_id":null,"author":{"name":"IronOx","initials":"I"},"category":{"id":"726ca42f-106b-4f71-a2da-b3171c9aeb98","name":"Strength","path":["Workouts","Strength"]},"description":{"markdown":"Pick up something heavy and walk: carries build grip, core and posture, for _4 rounds_. Use dumbbells or kettlebells heavy enough that the last few seconds are a fight. Stand tall and don't let the weight pull you sideways.","html":"

Pick up something heavy and walk: carries build grip, core and posture, for 4 rounds.

Use dumbbells or kettlebells heavy enough that the last few seconds are a fight. Stand tall and don't let the weight pull you sideways.

"},"youtube_video_id":null,"rounds":4,"round_duration_in_seconds":270,"total_duration_in_seconds":1080,"steps_count":7,"updated_at":"2026-04-08T11:44:13.498Z","favourites_count":3,"forks_count":0,"favourited":false,"steps":[{"id":"28532373-5602-4646-a0ac-214a3158cba8","number":1,"title":"Farmer's carry","description":{"markdown":"A heavy weight in each hand, shoulders down and back, short quick steps.","html":"

A heavy weight in each hand, shoulders down and back, short quick steps.

"},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"5f8f297d-4414-457c-9d5d-ac28c238df79","number":2,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"c8671975-c793-4d31-807b-8e722631dd81","number":3,"title":"Suitcase carry, left hand","description":{"markdown":"One weight only. Stay perfectly upright: your obliques do the work.","html":"

One weight only. Stay perfectly upright: your obliques do the work.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"72a193b7-e1d2-44a5-bec1-519b347373b2","number":4,"title":"Suitcase carry, right hand","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"14482aee-4cc4-4da7-9cd2-f4e07bfd4604","number":5,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"ff848de0-6a89-4ead-bedb-0899d064a772","number":6,"title":"Dead hang","description":{"markdown":"Hang from a pull-up bar with straight arms and active shoulders.","html":"

Hang from a pull-up bar with straight arms and active shoulders.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"9d0b094a-31de-4313-adc6-5ad612f62b26","number":7,"title":"Round rest","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete